Calisthenics Diet Plan (with PDF)

Calisthenics requires not only physical strength but also proper nutrition to support muscle growth, endurance, and overall performance.

Designing a well-rounded meal plan that complements your calisthenics regimen can greatly improve your progress and support you in reaching your fitness objectives.

Join us as we dive into the world of calisthenics to unlock your body’s full potential through healthy eating.

Here I introduce you to a calisthenics diet plan, including what foods to eat, any dietary restrictions you might have, why it’s important to eat more when doing calisthenics, how many calories you should aim for each day, and which supplements can help you on your fitness journey.

What Will I Learn?

Should I Eat More When Doing Calisthenics?

Your calorie needs may increase when engaging in calisthenics due to higher energy expenditure. However, focus on consuming nutrient-dense foods rather than simply eating more calories. Listen to your body’s hunger cues and fuel appropriately to support your activity level and goals.

How Many Calories Should I Eat for Calisthenics?

On average, a calisthenics athlete may require anywhere from 2,000 to 3,000 calories per day, depending on individual factors such as age, weight, gender, and activity level.

During a one-hour calisthenics workout, an individual can burn approximately 400 to 600 calories. For those pursuing muscle gains, it’s advisable to consume an additional 250 to 500 calories daily, facilitating an increase of approximately 0.5 to 1 pound per week. Conversely, individuals aiming for weight loss should reduce their calorie intake by 250 to 500 calories per day, resulting in a gradual loss of about 0.5 to 1 pound per week.

It’s essential to fuel your body adequately to support the demands of calisthenics training while also considering your specific goals, whether it’s building muscle, losing fat, or improving overall fitness. Our calorie calculator or TDEE calculator can help you determine the precise calorie intake needed to support your calisthenics regimen effectively.

Calisthenics Diet plan

Fuel your calisthenics workouts with this balanced and nutritious diet plan, carefully crafted to support your fitness goals and keep you energized throughout the day. This meal plan offers a variety of delicious and wholesome foods to optimize your performance and recovery. Whether you’re looking to build muscle, improve strength, or enhance endurance, these meal ideas provide the essential nutrients your body needs for success in calisthenics training.

Breakfast Options

• Scrambled eggs with spinach and tomatoes, Whole grain toast, and Greek yogurt with berries
• Oatmeal topped with sliced banana and almonds, Protein shake with almond milk and Apple slices
• Whole grain pancakes with peanut butter, Cottage cheese with pineapple chunks, and Boiled eggs
• Avocado toast on whole-grain bread, Protein smoothie with spinach, banana, protein powder, and Mixed nuts

Mid-Morning Snack Options

• Carrot sticks with hummus, String cheese, and Whole-grain crackers
• Greek yogurt with honey, Trail mix with dried fruits and nuts, and Rice cakes with almond butter
• Cottage cheese with sliced cucumber, Protein bar, and Apple slices with peanut butter
• Whole grain rice cakes with avocado, Hard-boiled eggs and Mixed berries

Lunch Options

• Grilled chicken salad with mixed greens, tomatoes, and balsamic vinaigrette, Quinoa salad with cucumber and feta cheese and Whole grain roll
• Tuna salad wrap with whole wheat tortilla, Steamed broccoli with lemon, and Greek yogurt with honey
• Turkey and avocado sandwich on whole grain bread, Lentil soup, and Baby carrots with hummus
• Grilled salmon with roasted sweet potatoes, Mixed vegetable stir-fry with tofu and Brown rice

Afternoon Snack Options

• Protein smoothie with spinach, banana, and almond milk, Rice cakes with almond butter and Mixed nuts
• Cottage cheese with pineapple chunks, Whole grain crackers with hummus, and Greek yogurt with berries
• Celery sticks with peanut butter, Protein bar, and Apple slices with cottage cheese
• Hard-boiled eggs, Trail mix with dried fruits and nuts, and Carrot sticks with hummus

Dinner Options

• Grilled steak with roasted vegetables, Quinoa pilaf, and Greek salad
• Baked salmon with steamed asparagus, Brown rice, and Mixed green salad with vinaigrette
• Stir-fried tofu with broccoli and bell peppers, Whole wheat noodles, Edamame
• Turkey chili with kidney beans and diced tomatoes, Baked sweet potato, and Mixed vegetable soup

What Should I Eat When Doing Calisthenics?

• Lean Proteins: Incorporate sources like chicken breast, tofu, and fish to support muscle repair and growth.
• Complex Carbohydrates: Opt for whole grains, quinoa, and sweet potatoes to sustain energy levels during workouts.
• Healthy Fats: Include food items like avocado, nuts, and olive oil to support nutrient absorption and satiety.
• Fruits and Vegetables: Load up on colorful produce for essential vitamins, minerals, and antioxidants.
• Hydration: Drink plenty of water to stay hydrated and support optimal bodily functions during exercise.

What Foods Should I Avoid When Doing Calisthenics?

• Sugary Snacks and Sweets: Avoid high-sugar foods that can cause energy crashes and hinder performance.
• Processed Foods: Steer clear of processed items containing unhealthy fats, additives, and preservatives.
• Fried Foods: Minimize consumption of fried foods, which are high in unhealthy fats and calories.
• Sugary Drinks: Cut back on beverages like sugary soda and energy drinks, which can contribute to weight gain and dehydration.
• Refined Grains: Choose whole grains over white bread and refined grains to avoid spikes in blood sugar levels.
• High-Fat Dairy: Limit intake of full-fat dairy products, as they can be calorie-dense and slow down digestion.
• Excessive Alcohol: Moderate alcohol consumption, as it can impair muscle recovery and hinder progress.

Supplements for Calisthenics

While a well-balanced diet should ideally provide all necessary nutrients, certain supplements can complement your calisthenics routine.

Consider options like;

• Whey Protein powder (pre or post workout)
• Casein Protein (Night)
• Creatine
• BCAAs
• Beta-Alanine
• Fish Oil

Calisthenics Diet Plan PDF

For a convenient reference guide for crafting your calisthenics diet plan, download our PDF resource, which includes meal ideas, macronutrient breakdowns, and tips for optimizing your nutrition for calisthenics performance.

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The Bottom Line

A well-rounded calisthenics diet plan is essential for maximizing your training efforts and achieving your fitness goals. By fueling your body with nutrient-rich foods, avoiding harmful choices, listening to your body’s cues, and considering appropriate supplements, you can optimize your performance and progress in calisthenics.